I decided to document my exercise regiments, results, and experiences for the next few months. Documenting the results I hope maybe I can make some useful information for others, and I can stay motivated to keep exercising long enough to see long-term benefits.
If you have any experience related to exercising feel free to post it.
Goals until 2023 September:
To loose weight, from 86 kgs to 82 kgs
To improve symptoms related to PSSD
To feel better, and be healthier generally
Current exercise plans:
Daily 6000-10000 steps, walking
Yielding type of bodyweight isometrics exercises practised through the day in 'Grease the groove' style
Original Strength exercises practised on some days
Later may add overcoming type of isometrics too
After 30 minutes sitting do 3-5 minutes walks and 'Fast and Loose' drills
2-4 times a week HIRT, high intensity repeatable training
Red light therapy few times a week
Dry brushing more times a week
Warning, please first talk with your doctor if you plan to try any type of exercise and always listen to your body.
Last edited by HTH on Thu May 25, 2023 2:08 pm, edited 5 times in total.
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Done more than 10, 000 steps, 5000 in the morning and the rest later, legs day so I also practised lunges, squats, calf and shin raise holds for 5-10 seconds across the day.
Used Red+NIR lamp for front of my thighs for 5 minutes from 50 cms that is around 9 J.
Current weight in morning 86 kgs.
Overall I feel pretty well, let's see what the future holds.
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Easy day:
-3000 steps in the morning, 3000 through the day, sum 6000
-Push/pull day: 4x10 seconds push up hold at bottom position, and active hanging in hollow body position with slightly bent arms
-Red+NIR lamp: upper legs from behind 5 minutes from 46 cms = 9 J
-Some crawling and rocking
Sleep was "Not Great Not Terrible", slept for 6 hours without waking up. I noticed my sense of smell is slowly improving, and food tastes better too.
I started my exercise regiment a month or so before this diary. At first I was doing mainly HIRT + isometrics, and already noticed some benefits but early to say and I don't want to make false hopes in anyone, better to wait and be sure.
I dropped HIRT for this week because my plan was to increase daily walking first as it maybe more important and gives a better cardio 'base' for HIRT in long-term. Once I got used to the more walking I reintroduce HIRT sessions.
While doing isometric holds they getting easier with less effort and i can feel my muscles better as they contract.
Last edited by HTH on Fri May 26, 2023 11:41 am, edited 1 time in total.
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Medium day:
-5000 steps in the morning, 3000 through the day, sum 8000
-HIRT upper body = 7 x 15 seconds, 4 minutes rest
-Legs day: 3x15 seconds squat, lunges, and single leg shin raise holds
-Red+NIR lamp:Upper body chest and face area 5 minutes from 46 cms = 9 J
Sleep was kinda bad, but after morning walking felt myself fresher, and better. In late afternoon decided to do some upper body HIRT, I did not do any for a week or so. I noticed I can feel my arms got pumped more. I missed that feeling for many years since I got pssd. Also done some barefoot walking as active recovery in HIRT.
Going to take next days easy and just make sure I do 6000 steps daily.
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I've been exercising almost everyday for years. No improvement with PSSD. But it is worth it to make you feel better. The only thing is is that some muscles are numb in my pelvis making my back unstable and leaving me with lower back pain if I overwork or move in the wrong way.
Warning, please first talk with your doctor if you plan to try any type of exercise and always listen to your body.